Welcome to the Four Seasons of the Menstrual Cycle: Part 4
This is a four part series on your menstrual cycle of what is happening within your body and how to complement your hormones with diet and exercise.
You can find the introduction here
This is Part 4
The Luteal Phase (Autumn) approximately 22 to 28 Days
This is the time your body can go in two ways. Either your egg has become fertilised and it prepares itself for attachment to the uterus. Or it is not fertilised, and your body prepares itself to shed, so that you can begin the cycle again. Your mood can be up and down, some days you may have great energy and other days you may be feeling low. Either way your body is winding down slowly as you head towards menstruation.
Your hormones are dropping rapidly which brings on the crappiest of feelings, such as premenstrual stress and all the symptoms that accompany that. Serotonin is also declining which is why you may be feeling slightly depressed and tired. In addition, the decline in progesterone triggers cravings for all kinds of food but particularly rich fatty carbs and sugar. Furthermore, you are always starving.
How to best support this phase: Now is the time to be patient with yourself and listen to what your body needs and wants. If you are not wanting to go to the gym then do something different, move more at home or go for walks and enjoy nature. If your cravings take you to wanting a piece of cake or chocolate, have a piece and enjoy it. The secret here is not to overindulge. Remember your portion sizes, moderation and mindfulness.
Aim for iron rich nourishing comfort foods and if you suffer from menstrual cramps then try to eat more warming foods and stay clear of cold things.
What to Hydrate on: Lots of Luke-warm water, or hot water from the kettle, herbal teas such as dandelion and camomile, green and black tea. The warming fluids here will hopefully keep those menstrual cramps away and allow your blood to shed freely.
Animal Sources to consume: Beef, Bone broth, tuna, salmon, chicken, turkey and shellfish.
Plant Sources: Spinach, Kale, chard, dandelion leaf, cabbage, avocado, figs, raspberry, sweet potato, parsnip, turnip, carrots, banana, brown rice, almonds, sunflower seeds, chia seeds, black beans, chickpeas, whole wheat grains, pastas, and my favourite dark chocolate! These are the times you will see me eating many curries with chickpeas and chunky root vegetable soups with lentils. I also crave lemons in my food or have a craving to eat oranges. Which reminds me, don’t forget your citrus fruits for vitamin C as this will aid with progesterone production and eliminate excess oestrogen.
How to exercise: Because you may be feeling lower in energy, this is the time you may also lose motivation to exercise. I know for me this is the phase I feel the weakest at the gym. I can’t lift as strong, run as far and am huffing and puffing over exercises I usually find simple.
This is due to high progesterone levels that inhibit carbohydrate access thus you can’t hit the high intensity like you did last week. However, the great news is your body is now using fat as fuel. Take full advantage and focus on low intensity workouts such as bike rides, swimming, brisk walking and lifting lighter, exercise at a moderate pace.
How to best support this phase: If you feel like being at home then stay and find ways to be productive, checking items off your to-do list and or do spring cleaning. Have little naps in between getting jobs done and go to bed a little earlier. Remember to be kind to yourself and allow yourself some time to breathe, be in the fresh air, slow down, become more mindful, meditate and laugh lots.
Cycle syncing is only a guide, and everybody is different and experiences different things. This blog is meant to be helpful and remind you, you’re not alone or crazy. The key is not to be too strict and show yourself kindness and love, not different to how you would treat your best friend.
Check out my recipe SATAY CHICKEN that is an easy comfort meal to make and offers a good dose of protein in a peanut sweet tasting curry.
I hope you enjoyed the Cycle Syncing Blog Series and that you took something valuable from it.
Please feel free to email me and share any feedback of what worked well for you or anything new that you tried and found successful. I would love to hear your stories.
Until next time
Theresa Gray
References:
Julian, R., Hecksteden, A., Fullagar, H. H. K., & Meyer, T. (2017). The effects of menstrual cycle phase on physical performance in female soccer players. PLoS ONE, 12(3), 1–13. https://doi-org.ezproxy.sl.nsw.gov.au/10.1371/journal.pone.0173951
Pallavi, L. C., Souza, U. J. D., & Shivaprakash, G. (2017). Assessment of Musculoskeletal Strength and Levels of Fatigue during Different Phases of Menstrual Cycle in Young Adults. Journal of Clinical & Diagnostic Research, 11(2), 11–13. https://doi-org.ezproxy.sl.nsw.gov.au/10.7860/JCDR/2017/24316.9408
Oosthuyse, T., & Bosch, A. N. (2010). The Effect of the Menstrual Cycle on Exercise Metabolism. Sports Medicine, 40(3), 207–227. https://doi-org.ezproxy.sl.nsw.gov.au/10.2165/11317090-000000000-00000
Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C., & Platen, P. (2014). Effects of follicular versus luteal phase-based strength training in young women. SpringerPlus, 3, 668. doi:10.1186/2193-1801-3-668
Sipavičienè, S., Daniusevičiutè, L., Klizienè, I., Kamandulis, S., & Skurvydas, A. (2013). Effects of Estrogen Fluctuation during the Menstrual Cycle on the Response to Stretch-Shortening Exercise in Females. BioMed Research International, 2013, 1–6. https://doi-org.ezproxy.sl.nsw.gov.au/10.1155/2013/243572